14 Tips to Fall Asleep Faster & Sleep Better

No ONE thing is going to help you sleep better. Instead, a series of SMALL decisions you make throughout the day can DRAMATICALLY increase the quality of your sleep at night. You'd be surprised at how easy to implement some of these micro-habits are, and how profound of an effect they can have on your sleep. In this video, I'll walk through 14 of these small steps you can implement right now that will surely help your sleep TONIGHT.

➡️ Enter code SleepDoctorYT for 20% off!

0:00 Small changes have a BIG impact
0:15 WHEN to wake up
0:55 The first thing to do in the morning
1:20 The first thing you should drink
2:30 What to eat for breakfast
3:00 When to stop drinking coffee
3:35 The WORST thing you can do in the afternoon
4:15 The BEST thing you can do in the afternoon
5:00 When you SHOULDN'T exercise
5:15 What to eat for dinner
5:45 The BEST thing you can do in the evening
6:25 How you SHOULD exercise at night
6:45 My ULTIMATE wind-down routine
7:30 The BEST thing to do right before bed
8:35 WHEN to go to sleep

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

[deborahwilson]

I added ready made ready made cereals back into my breakfast routine after developing a Vitamin B12 deficiency. Before then, a summer favorite, taken from Pick Up Limes was to allow Plain Yogurt mixed with fresh berries or peaches to sit overnight in my refrigerator. In the morning, I would top that with muesli, pecans and coconut. I have a single prescription I take on waking. Getting in the habit of drinking my 8 oz. of water with that prescription. Lunch is still my main meal of the day.

[et]

Thank you sir. Everything you suggest make a lot of sense.

[judithburgess]

I’m very frustrated in that I can only get 5 hours of sleep. I’ve read the appropriate books on insomnia but I have restless legs and I can’t get to sleep. After being up for two hours, I usually fall asleep at two am and rise around 7:30. Therefore I’m getting about five hours of sleep. My worry is that it can’t be good cognitively to keep going like this. I appreciate your videos and hope you can help me.

[GailJames-qk]

Thanks for giving good info re:sleep. My average sleep time is 6 1/2 hrs. I’m not pleased with that at all esp. since I’m doing much to promote sleep quality (water, exercise, low caffeine). My chronotype is “bear”. Guess appropriate! Any suggestions?

[phunkymind]

I'd also like to suggest blue-light-blocking glasses for your screens, phone settings that reduce app usage and notifications, and the type of bedding you use. I use a weighted blanket and grounding sheets.

[Eclaire-cn]

I do this as much as I can. But pls can you advise when I have a night shift, should I nap before the shift & go to bed when I finish in the morning? Or try to stay awake either side to get back to ‘normal’?

[maximshukanov]

Doctor, what is the optimal time for physical training? How many hours after wake up? I usually train 2-3 hours after waking up, is it too early?

[gulisur]

Hey, excuse my English but i'm a senior in highschool and i'm really close to my SAT's and i really need your help, so my problem is no matter how much i sleep or how early, i still can't get anything done in the day time, i literally tried everything like sleeping at 9 and waking up at 6 or 7 or even sleeping in the day time and again sleeping at 9 i still feel drenched, i really gotta get my grades up it's the only chance i have to change my life and i can't afford staying in this grade again, but i do have a few bad habits though, like don't eat enough i eat like a meal a day, and i don't eat anytypes of greens or nuts and i wake up alot after i fall asleep like when i'm dozing off and fall asleep i wake up and i know, i feel how much i slept couse i didn't fully fell asleep like i sometimes think that i don't sleeo i just doze off until the morning, and i also sleep with headphones on bc i'm sensitive to sounds and i'm alittle stressed bc i'm afraid I'll keep on being like this and i hope you'll help me bc there aren't any doctor specially for sleep !

[christey]

What time is a good time to eat sugar? I love having chocolate after dinner but dinner shouldnt have sugar in it

[TriniDeBone]

Caffeine actually lasts 12 hours in my system so my last cup has to be around 8:00 a.m.

[freethinking]

Constant changes in work shifts wreck the possibility to do the ability to have a consistent get up/go to bed schedule.🙄

[juliekane]

How come after an afternoon in the pool and being outdoors I still can’t sleep ?

[vaivaiskoivu]

Hi! Can anyone say why I wake atleast 4 times during night. I’m 26 and healthy weight. I have always suffered chronic insomnia but lately it has been the worst. I always wakeup at 3 - 6 am often 4 times.

[TriniDeBone]

Caffeine actually lasts 12 hours in my system so my last cup has to be around 8:00 a.m.